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Struggling to sleep? You’re not alone. As conversations with friends, family and colleagues seem to be dominated by tiredness, middle-of-the-night wake-ups and vivid dreams, the TikTok tag ‘can’t sleep’ has currently racked up 1.2 billion views. It seems we’re all finding it difficult to get enough zeds. But is there a reason why it’s suddenly happening right now? Changing seasons “We all have an internal circadian clock, which is synchronised to the solar time with sunrise and sunset, and regulates our daily physiology and metabolism,” says Dr Laura Roden, associate professor and chronobiology specialist at Coventry University. “Day length changes with seasons, which impacts our circadian timing, and having a circadian clock allows us to respond by adjusting our physiology to these seasonal changes. Animals and plants are affected too – think bird migration, bears hibernating, spring flowers and autumn leaves. We are naturally diurnal, so should be sleeping at night when it is dark. Light acts on our circadian clock to stimulate wakefulness.” Differing lifestyles Our lifestyles also change in the summer. “Many of us are more physically active in summer than winter, and usually spend more time outdoors exposed to bright light during the day,” Roden explains. “That combination of physical activity during the day, and daytime bright light exposure, gives our circadian clock strong synchronising cues and reinforces our diurnal behavioural rhythms. This means that even though we have shorter nights, we are stimulating the feelings of sleepiness at night and wakefulness during the day. Engaging in physical activity during the day usually promotes better sleep – but we must be mindful of not exercising too late at night, as this can have the opposite effect,” she says. The Moon You may have thought the moon’s impact on our bodies is a myth, but Roden says that there is research that backs up these theories. “Some studies have found that this can affect both sleep timing and duration. Women who menstruate may notice that the phase of the moon interrupts their sleep more than biological males. Charlotte Förster from the University of Würzburg carried out a truly remarkable study in terms of data collection and analyses, that showed that women’s menstrual cycles were recurrently synchronous with the moon’s phase, and affected by brightness and gravitational pull. “As body core temperature is affected during menstruation, this would mean that at certain phases of the moon, it can be harder to fall asleep than others, and sleep duration may thus be affected,” Roden says. Sleep hygiene Brighter mornings and lighter evenings may be making your room too light or hot. “Keeping the bedroom slightly cooler than the rest of the house is ideal, but not always achievable. Cooler rooms promote sleep. Using curtains or blinds and sleep masks can help to keep bedrooms dark. But using electronic devices – such as mobile phones – that emit bright light, can cause a suppression of melatonin that we need, to indicate ‘night’ to the circadian clock,” Roden explains. Drinking more We all tend to take on more liquids when it’s hot. And you may find yourself drinking more when socialising in the sun, too. But, Roden suggests avoiding alcohol before bed. According to the Sleep Foundation, it’s best to leave at least four hours between stopping drinking alcohol and going to bed. It’s also a good idea to avoid drinking anything around two hours before sleep, and Roden recommends avoiding caffeine after midday, so you might want to skip those mid-afternoon iced lattes. Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live 11 ways to dip into Mediterranean inspired decor Whiten up your wardrobe with summer’s hottest trends Paternity leave should be paid for six weeks, campaigners tell Government

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What the papers say Wayne Rooney is in the running to become Birmingham manager, the Times reports. The former England and Manchester United captain is looking for a now role after leaving MLS side DC United. The Mirror says Rooney would bring former Chelsea left-back Ashley Cole and former Manchester United team-mate John O’Shea with him if he is to get the job. Meanwhile, Manchester United are reportedly keeping an eye on Palmeiras midfielder Luis Guilherme and Flamengo winger Lorran, who are both 17, according the the Daily Star. The Brazilian teenagers could cost the club a combined £100million. Social media round-up Players to watch Lionel Messi: Inter Miami head coach Tata Martino says he knows nothing about rumours linking the Argentina forward to Barcelona on a loan deal, Goal reports. Jack Clarke: North-East publication the Chronicle says Sunderland face a fight to keep the winger amid interest from Brentford. Read More Quarterback Brock Purdy stars as San Francisco 49ers thrash the Dallas Cowboys On this day in 2015: Sam Allardyce appointed Sunderland manager The sporting weekend in pictures

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